Amazing turn out yesterday! Thanks for coming out.
**There is a ton of food in the fridge. All that was left is up for grabs. We have everything from pasta salad to donuts (morning crew, get after those). Please take whatever is in the fridge or it will go to waste.**
Strength/Mobility WOD
Power Clean 3-3-3-3-3
(Same weight across, we will hit 5×3, 6×2 and 7×1 for the next few weeks adding 5-10 lbs each time you should be around 75-90% of your 1 RM)
Between each set hit alternate between a couch stretch and a front rack stretch with a band
WOD
21-15-9
Deadlifts
Box Jumps
Fitness 185/125 (24/20)
RX 275/185 (30/24)
RX+ 315/225 (30/24)
**The weight is heavy and the Box Jumps are high…make sure you focus on the movement today and not the speed. Step ups are fine to sub in today**
Over 100 people in for Murph yesterday! Amazing to see everyone come out and work so hard. More picture coming tomorrow!